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Training Log Archive: Trailrat

In the 7 days ending Feb 21, 2021:

activity # timemileskm+ft
  Weights8 7:50:00
  Running5 5:23:16 42.22(7:39) 67.95(4:45) 1351
  Mobility/Massage/Recovery9 3:35:00
  Hike/Walk/Ruck6 2:34:50 9.19(16:51) 14.79(10:28) 600
  SkiErig/Rowing4 1:27:35 11.86(7:23) 19.09(4:35)
  Total29 20:50:41 63.27 101.83 1951

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MoTuWeThFrSaSu

Sunday Feb 21, 2021 #

Note
(rest day)

Had a total mental day, did not get out of my PJs or bed all day.... fine physically... just hit another low..... have not been able to fight through these on days like today.

Saturday Feb 20, 2021 #

7 AM

Running (Road) 1:16:40 intensity: (6:38 @1) + (5:42 @2) + (19:23 @3) + (22:53 @4) + (22:04 @5) 10.01 mi (7:40 / mi) +425ft 7:22 / mi
ahr:161 max:186 shoes: Pegasus 37 BeTrue

Ran early this morning on the roads just chilling. Did find an Iphone Plus in the shoulder while running so spent the rest of the morning trying to figure out how to return it since it was locked. Got it done though. ;o) Did my good deed for the day. Hit every small hill in the area a couple of times ... LOL. Tomorrow's long run should be fun!
9 AM

Weights 1:05:00 [3]

Right after the run

Warmup: jog, mobility and drills

FT: Burpees and Clean & Jerks : 10 mins 17 secs | Rx'd
5 Burpees top of every min
100 Clean & Jerks, 50% 1RM, 1 min | 115 lbs
Rest 1 min while partner works

--- Killer WOD, done with Tommy.
3 PM

Hike/Walk/Ruck (Road) 32:15 [1] 1.89 mi (17:04 / mi) +113ft 16:09 / mi
ahr:99 max:110 shoes: Akasha 2

Afternoon dog walk
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and theragun

Friday Feb 19, 2021 #

5 AM

SkiErig/Rowing 30:00 [3] 6.51 km (4:37 / km)

Easy early morning Skierg in the garage.
10 AM

Mobility/Massage/Recovery 10:00 [3]

Mobility work with the theragun before jog.

Running (Road) 47:01 intensity: (2:00 @1) + (7:07 @2) + (11:37 @3) + (10:18 @4) + (15:59 @5) 6.03 mi (7:48 / mi) +289ft 7:28 / mi
ahr:162 max:186 shoes: Pegasus 37 BeTrue

4-6 miles easy

Easy cruise around the hood. So nice to be out in the sun! Ran chill and feeling good!
3 PM

Hike/Walk/Ruck (Road) 31:52 [1] 1.88 mi (16:57 / mi) +112ft 16:03 / mi
ahr:96 max:108 shoes: Akasha 2

Afternoon dog walk
4 PM

Weights 56:00 [3]

SESSION 15
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts

Push Press warmup sets:
10x 45lbs
10x 65lbs


Wendler Shoulder Press: Week 3 : 1170 lbs | | Rx'd
Sets
5 Shoulder Press, 75% 1RM | 105 lbs
3 Shoulder Press, 85% 1RM | 125 lbs
1 Shoulder Press, 95% 1RM | 2 reps, 135 lbs


GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

5 Rounds
20 Pushups
5 Strict Pullups

6 PM

Mobility/Massage/Recovery 28:00 [3]

Stretching and rolling

Thursday Feb 18, 2021 #

8 AM

Running (Road) 1:05:43 intensity: (4:57 @1) + (6:19 @2) + (29:52 @3) + (20:16 @4) + (4:19 @5) 8.01 mi (8:12 / mi) +255ft 7:58 / mi
ahr:156 max:183 shoes: Pegasus 37 Black

8-10 miles easy

Slop-fest jog! It was a mess even on the roads this morning but got out there and got it done. Looking outside now at lunch I kind of wish I would have waited, LOL... It looks so nice out there now. Oh well, put a check in that box! Legs were heavy today which is not surprising between the run yesterday and plowing through snow.
10 AM

Weights 50:00 [3]

Right after running.

Warmup: rowing, mobility and lots of drills


7 RFT: 10 mins 46 secs | Rx'd
7 rounds of:
7 Kettlebell Swings | 62 lbs
7 Pull-ups
7 Goblet Squats | 62 lbs
7 Burpees

Another sweatfest of a workout... damn I am tired now.
2 PM

Hike/Walk/Ruck (Road) 19:00 [1] 1.08 mi (17:36 / mi) +55ft 16:47 / mi
ahr:99 max:109 shoes: Akasha 2

Afternoon dog walk
4 PM

Mobility/Massage/Recovery 20:00 [3]

Epsom salt soak...

Scrapped the afternoon lifting session, just to wiped out for it to be productive.
6 PM

Mobility/Massage/Recovery 31:00 [3]

Stretching and rolling

Wednesday Feb 17, 2021 #

8 AM

Running (Road) 1:10:02 intensity: (7:00 @1) + (8:44 @2) + (31:34 @3) + (17:55 @4) + (4:49 @5) 10.02 mi (6:59 / mi) +222ft 6:51 / mi
ahr:155 max:184 shoes: Pegasus 37 BeTrue

3 miles easy, 3 x 3/2/1 min fast with 1 min after each interval and 2 min easy after sets, 3 miles easy. Think 10k to start, progressing as you go and ending last set hard!

Done on the roads in the tech center in Louisville with low traffic. Easy jog to warmup will on a Zoom call for work then grinded it out. Set 1 done around 6:15pace, Set 2 done 6min pace, Set 3 done 5:35-5:50pace. BOOM... Still got something. LOL. Cut the cooldown about a half mile short due to having to jump on another work Zoom call that had video.
10 AM

Weights 50:00 [3]

Warmup: Jumping rope, mobility and drills


4 RFT: 13 mins 26 secs | Rx'd
4 rounds of:
30 AbMat Sit-ups
30 Wall Balls, 20 lbs
60 Double Unders

--- Damn sweat fest!!! Holy hell
2 PM

Hike/Walk/Ruck (Road) 22:16 intensity: (22:15 @1) + (1 @3) 1.28 mi (17:24 / mi) +107ft 16:07 / mi
ahr:92 max:104 shoes: Akasha 2

Afternoon dog walk
4 PM

Weights 52:00 [3]

SESSION 13
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts

4 Rounds
20sec Calf Raises
10sec Hold Up
20sec Calf Raises
10sec Hold Up
30sec Recoveries


Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs | 50 lbs, 50 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd 0 lbs
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs

GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions

3 Rounds
5 Strict Pullups
10 Pushups
5 PM

SkiErig/Rowing 5:00 [3] 1.02 km (4:54 / km)

Easy 1000m after lifting in the garage. Arms are toast from the past few days otherwise would have gone longer.
6 PM

Mobility/Massage/Recovery 25:00 [3]

Stretching and rolling

Tuesday Feb 16, 2021 #

8 AM

Running (Trail) 1:03:50 intensity: (6:30 @1) + (5:30 @2) + (26:43 @3) + (20:15 @4) + (4:52 @5) 8.15 mi (7:50 / mi) +160ft 7:41 / mi
ahr:157 max:175 shoes: Pegasus 37 Black

8-10 miles easy with 4 x 20 seconds fast/2 min easy

Super chill over at Davidson Mesa. Just cruising and doing my pickups towards the end. Low motivation still but got myself out of the house at least.
10 AM

Mobility/Massage/Recovery 10:00 [3]

Crossover Symmetry- Hips And shoulders

Weights 1:00:00 [3]

Warmup: Mobility and drills


5 RF-ME: Hang Power Snatches and Push Press : 244 reps | Rx'd
5 rounds of:
max rep Hang Power Snatches, 65% 1RM | 75 lbs | 13, 17, 17, 16, and 18
max rep Push Press | 75 lbs | 33, 33, 31, 32, and 34


My fore arms are smoked!!!!!
2 PM

Hike/Walk/Ruck (Road) 27:10 intensity: (27:09 @1) + (1 @3) 1.72 mi (15:48 / mi) +106ft 14:55 / mi
ahr:91 max:110 shoes: Akasha 2

Afternoon dog walk
4 PM

SkiErig/Rowing 30:00 [3] 6.55 km (4:35 / km)

Skierg starting easy and building to moderate effort.
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

Monday Feb 15, 2021 #

9 AM

Weights 1:45:00 [3]

Warmup: Rowing and mobility.

Row 250 m TT : 43 secs | Rx'd
Intervals
Row, 250 m | 0:43

AMRAP 20 mins: 6 rounds + 250 m + 20 Box Jumps | Rx'd
20:00 AMRAP:
Row, 250 m
20 Box Jumps, 24 in
Dumbbell Front Rack Walking Lunge, 50 ft | 35 lbs

Wendler Back Squat: Week 3 : 2040 lbs | 165 lbs, 190 lbs, and 215 lbs | Rx'd -10 lbs
Sets
5 Back Squats, 75% 1RM | 165 lbs
3 Back Squats, 85% 1RM | 190 lbs
1 Back Squat, 95% 1RM | 3 reps, 215 lbs

Barbell Step Up (Back Rack) 5x20 : 7900 lbs | 75 lbs, 75 lbs, 75 lbs, 85 lbs, and 85 lbs | Rx'd 400 lbs
Sets
20 Barbell Step Up (Back Rack)s | 75 lbs
20 Barbell Step Up (Back Rack)s | 75 lbs
20 Barbell Step Up (Back Rack)s | 75 lbs
20 Barbell Step Up (Back Rack)s | 85 lbs
20 Barbell Step Up (Back Rack)s | 85 lbs

GHD Sit-ups : 4x15 : Completed | Rx'd
Sets
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups
15 GHD Sit-ups

4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recoveries

3 PM

Hike/Walk/Ruck (Road) 22:17 [1] 1.34 mi (16:38 / mi) +107ft 15:27 / mi
ahr:86 max:97 shoes: Akasha 2

Afternoon dog walk

Weights 32:00 [3]

SESSION 11
Obj: Dead Hang / Front Plank
Intervals
Warm Up:
3 Rounds
10-Second Dead Hang
10-Second Front Plank
Lat + Pec Stretch

Training:
(1) 6 Rounds
Max Effort Dead Hang
Rest 60 Seconds between efforts

(2) 6 Rounds
Max Effort Front Plank
Rest 60 Seconds between efforts
4 PM

SkiErig/Rowing 22:35 [3] 5.02 km (4:30 / km)

Easy 5K on the Skierg before dinner
6 PM

Mobility/Massage/Recovery 30:00 [3]

Stretching and rolling

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